by Alex Etzen
Announcements
MUSCLE MASS CHALLENGE
We are doing a Muscle mass challenge so bodyfat and weight don’t matter at all. No one else will see your actual numbers. Go to Nutrishop on Arapahoe Rd & Parker Rd (in the 24hr fitness) and do an in-body scan on the dates listed below. In the app (Fitmanager) that they give you you’ll be able to join the XS Challenge. it’s totally free!
– 1st check between 10/1 and 10/8.
– 2nd check between 11/1 and 11/8.
– 3rd and final check between 12/1 and 12/8.
It will go off of the points in the XS challenge (Skeletal Muscle Mass) in the app they will give you. Email [email protected] if you have any questions.
XS CrossFit – Barbell Club
Warm-Up (No Measure)
100m Pinch Grip Carry
10 DB Strict Press
5-7 Strict T2B
*3 Rounds, NFT
Strength
Cluster (3@60%, 3@70%, 2@80%, 2×2@85%)
For the 5×2 – should be 1 Cluster + 1 Thurster
Weightlifting
Clean Pull (3@75%, 3@85%, 2@95%, 3×1@105%)
Build for 3 singles.
Percent based off 1RM Clean.
Superset with Reverse Hyper
Metcon (No Measure)
Reverse Hyper (6×10)
Superset with Clean Pulls